b***i 发帖数: 10018 | 1 2/18/2010
LA Marathon前最后一个Hadd's 2400m test了,貌似状态又好了一点,特别是170HR,
比以前轻松多了。
incline 1.0
140HR 2400m, pace 7.3 mph (8:12/mi)
rest 90 seconds
150HR 2400m, pace 7.7 mph (7:47/mi)
rest 90 seconds
160HR 2400m, pace 8.2 mph (7:20/mi)
rest 90 seconds
170HR 2400m, pace 8.9 mph (6:46/mi)
Treadmill Pace Conversions: http://www.hillrunner.com/training/tmillchart.php
side by side comparison:
11/11/09 12/10/09 01/07/10 02/18/10
140 9:52 8:32 8:39 8:12
150 9:17 8:05 8:12 | w********6 发帖数: 12977 | | c*********n 发帖数: 2120 | 3 Very impressive improvement! Cong!
Are you only following one of AM programs or you are also adjusting it with
something else?
【在 b***i 的大作中提到】 : 2/18/2010 : LA Marathon前最后一个Hadd's 2400m test了,貌似状态又好了一点,特别是170HR, : 比以前轻松多了。 : incline 1.0 : 140HR 2400m, pace 7.3 mph (8:12/mi) : rest 90 seconds : 150HR 2400m, pace 7.7 mph (7:47/mi) : rest 90 seconds : 160HR 2400m, pace 8.2 mph (7:20/mi) : rest 90 seconds
| b***i 发帖数: 10018 | 4 i am only following AM 18 weeks 55-70mpw program.
with
【在 c*********n 的大作中提到】 : Very impressive improvement! Cong! : Are you only following one of AM programs or you are also adjusting it with : something else?
|
|